Chickpea Recipe: Garbanzo Beans Stirfry

I love garbanzo beans otherwise known as chickpeas. We used a lot of chick peas and I was running out of ideas for chickpeas recipes. Here are some chickpeas recipes that I had done before:

Humus - a dip or spread made from the legume.

Falafel - small cakes or pates made from chickpeas and served with a Tahini sauce.

Chickpea curry - I like using other vegetables in this.

Chickpea and chicken curry - combining chicken and chickpeas have been a winner at my table

Chickpea Korma - This is an adaptation of the South East Asian dish of chicken korma where the meat is cooked with turmeric and yogurt. I do the same with the chickpeas.

Roasted Garbanzo beans - this can be served as snack or served as an entree with roasted vegetables. Very healthy and tasty.

Ratatouille with chickpeas - If you know how to make the famous French summer vege stew just add some cooked chickpeas to the mix.

Chickpea vege stew - Similar to the Ratatouille but use other vegetables and spices.

Chickpea vege soup - Omit the meat and use the beans

Five bean salad with garbanzo beans - I like using red kidney beans, black beans, green peas and broad beans with some finely chopped parsley and a vinaigrette dressing.

This recipe is also an original creation. There might be others out there like it but when I threw this together, I had never seen another like it before. This dish can be had hot or chilled but I believe hot is better. Cold chickpea kinda eats too chalky.

Instructions

Add chickpea, rosemary and olives and stir fry another minute or until fragrant.

Add pepper, dried herbs and basil. Stir.

Salt and pepper to taste.

Turn up the heat a tad, stir fry another minute or so then add tomatoes and onions. Toss and turn heat off after 30 seconds.

For a complete meal add cooked pasta. Garnish with fresh parsley.

Garbonzo beans nutrition

Nutrition Facts

Serving size: 1 cup

Calories

269

Calories from Fat

36

% Daily Value *

Fat 4 g

6%

Saturated fat 0 g

Unsaturated fat 0 g

Carbohydrates 45 g

15%

Sugar 8 g

Fiber 12 g

48%

Protein 15 g

30%

Cholesterol 0 mg

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change
depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been
professionally evaluated nor have they been evaluated by the U.S. FDA.

Additional Chickpea nutritional Information

Nutrient

Quantity per serving

DV

Vitamin A

44.3 IU

1%

Vitamin B6

0.2mg

11%

Vitamin C

2.1mg

4%

Vitamin E

0.6mg

3%

Vitamin K

6.6mcg

8%

Thiamin

0.2mg

13%

Riboflavin

0.1mg

6%

Niacin

0.9mg

4%

Folate

282mcg

71%

Pantothenic acid

0.5mg

5%

Choline

70.2mg

-

Calcium

80.4mg

8%

Iron

4.7mg

26%

Magnesium

78.7mg

20%

Phosphorus

276mg

28%

Potassium

477mg

14%

Sodium

11.5mg

-

Zinc

2.5mg

17%

Copper

0.6mg

29%

Manganese

1.7mg

84%

Selenium

6.1mcg

9%

Molybdenum

164%

Ttryptophan

43.7%

About Garbanzo beans

It is believed that garbanzo beans aka chickpeas aka Bengal grams or Egyptian peas were first cultivated in the Middle East about 7000 years ago approximately 3000 BC. It was the Spanish and Portuguese who introduced the legume to the rest of the world in the 16th century. Chickpeas are cultivated mainly by India, Mexico, Ethiopia, Turkey, Pakistan, Australia, Iran, Iraq and Canada.

There are two main varieties of chickpeas. One that is darker, smaller and has a rougher coating and the most popular is the lighter colour, with semi rough coat and bigger seeds.

Way back when, in ancient cultures, the chickpea was considered to be medicinal. These ancients associated chickpeas with curing of kidney diseases, milk production, stimulating menstruation and urine, increase in sperm count and many more conditions and ailments.

Now it has been discovered that chickpeas are not only nutritious and jam packed with vitamins and minerals but curbs the appetite as well. In recent studies it was proved that persons eating chickpeas felt fuller longer, ate less, consumed less processed foods and snacks.

Comments

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Author

Carolee Samuda 5 years agofrom Jamaica

Thank you OM. I think you love it because of the touch of Asian flair in it....lol

Om Paramapoonya 5 years ago

Wow, this sounds ridiculously yummy! I love your style of cooking. Bookmarked and rated way up :)

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Etherealenigma, no I haven't posted those recipes but I do have a chickpeas curry. I am going to post it soon if I haven't already so keep an eye out. Whenever I make chickpeas I will be sure to post the recipe. Thanks for stopping by.

Sandra M. Urquhart 5 years agofrom Florida

Sounds fab. I want to know if you posted the recipes for all those other chickpea inventions you listed at the beginning of the article, cause I'd like to see those as well. I'm really wanting a good curried chickpea recipe. Anyways...I pinned it.

Author

Carolee Samuda 5 years agofrom Jamaica

Hi TToombs08, I hope you try out some of the ideas I mentioned, you won't be disappointed. Feel free to ask for any other recipe idea.

Terrye Toombs 5 years agofrom Somewhere between Heaven and Hell without a road map.

I've only ever had them on salads or hummus. What wonderful ideas! I'll have to pick some up the next time I go to the store. Thank you, Cardisa! :) VUMS.

Author

Carolee Samuda 5 years agofrom Jamaica

You are welcome. You may know the garbanzo beans by a different name where you are from.

laurent10 5 years agofrom philippines

oh i see im a filipina thats why i dont know that kind of receipe all i know is filipino dish... thanks

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Laurent10, chickpeas is another name for garbanzo beans. It is healthy and they are a tasty legume. Have a great day.

laurent10 5 years agofrom philippines

i don't know what is chickpeas but its looks so healthy and delicious.. thanks for share

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Sofs, thanks. I like trying new stuff. You can add more veges to your stir fry if you like.

sofs 5 years ago

Interesting, a good variation from the normal. Thanks for sharing.

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Ruby, I thought you had gone off on vacation already. This recipe is so delicious, I make it at least once per month. Thanks for stopping by.

Ruby Jean Fuller 5 years agofrom Southern Illinois

I love chickpeas, your stirfry looks delicious, and i know it's healthy..Thank's for the share

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Shalini, it is both healthy and delicious. Thanks so much for stopping by and leaving a comment.

Author

Carolee Samuda 5 years agofrom Jamaica

Hey Vinaya, thanks for stopping by. I know people in the east eat a lot of chickpeas and other legumes. Isn't Nepal one of the countries that cultivate the crop?

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Judi, I am always sharing my vegetarian recipes and I will continue to do so after the contest. We eat vegetarian twice per week so I have to come up with something clever all the time..lol

shalini sharan 5 years agofrom Delhi

wow this seems so delicious and healthy too

Vinaya Ghimire 5 years agofrom Nepal

I love chickpea. We make similar kind of dish with a little variation. Thanks for sharing the history.

Judith Hancock 5 years agofrom UK

My husband is vegetarian and I am always on the look-out for new recipes for us - this looks great! Pinned so that I can refer back to it.

Voted up, shared etc.

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Rebeccamealey, I have never had vege chili. I must try that. Thanks for stopping by and I hope you like it when you do try it.

Author

Carolee Samuda 5 years agofrom Jamaica

You are welcome Kyricus, and thank you for stopping by. Let me know how you like it.

Author

Carolee Samuda 5 years agofrom Jamaica

Hi Susan, Chickpeas can be used in so many ways. I used it in salads too. Thanks for stopping by.

Rebecca Mealey 5 years agofrom Northeastern Georgia, USA

Interesting history on the garbanzo bean. I use them in veggie chili. I must now try them in stir fry .Sounds good!

Tony 5 years agofrom Ohio

I usually only use chick peas/garbanzo beans on salads; this is an interesting twist. I'll have to give it a try.

Thank you.

Susan Zutautas 5 years agofrom Ontario, Canada

Chickpeas are great! I'll have to try your stir-fry recipe as it sounds really good. I use a lot of chickpeas too but mainly in salads. I make a spinach salad with chickpeas.